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What is the calorie requirement and how is it calculated?

Your energy requirement is the amount of calories that your body needs every day to survive. It is made up of the basal metabolic rate and your physical activity.

Your basal metabolic rate (BMR) is the energy that your body requires for various basic functions and processes in a state of rest. Even if you lay in bed all day and didn’t do anything at all, your body uses up energy for the digestion, your heartbeat and maintaining your body temperature. The BMR depends on your biological gender, your body height, your body weight and your age. Men, for example, inherently have about 10% more muscle mass than women and, thus, a higher BMR. Also, a tall individual burns more calories than a shorter individual in a state of complete rest. With increasing age our calorie requirement decreases due to the fact that we lose muscle mass as part of the natural aging process.

Since your body isn’t in a state of rest all day, it also burns energy through physical activity in addition to your basal metabolic rate. As a result, individuals work hard physically or do lots of sports have a higher calorie requirement than those who work in an office, for example.

Thus, you can directly influence the amount of energy your body burns by increasing your physical activity.

We calculate your BMR with the help of the Mifflin St Jeor equation. This formula takes the overall lifestyle changes of the past centuries into account and is up to 5% more accurate than other formulas. This equation considers your height, weight, biological gender and age. To determine the amount of calories burned through activity we multiply your BMR with a so-called physical activity level (PAL), which can be anything from 1.2 (in a state of rest) up to 2.4 in the case of intense physical activity.

We’re continuously working on improving YAZIO to fit your personal needs even better. Nonetheless, there are certain limits in calculating every person’s individual energy requirement.

Our equation unfortunately cannot take into account the fact that every metabolism is different. Besides body height, weight, gender and activity level, there are other factors such as genetic predisposition, hormones and the gut flora that can play an important role when determining your exact calorie requirement.

Should you notice that you’re not making any progress while following our recommendations, you also have the possibility to manually adjust your calorie and macronutrient goals.

However, if you have any doubts or questions, we recommend talking to a doctor or nutritionist first.

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